Medifast 

Healthy Eating Habits

Healthy eating means getting the right balance of nutrients your body needs each and every day. There are specific nutrients your body requires during adolescence. Make sure to focus on getting the following nutrients daily:

Calcium

Adequate calcium levels are important for developing strong bones. More than one-third of your adult bone mass is deposited during adolescence. Inadequate calcium intake during your teen years puts you at risk for developing osteoporosis later in life. The recommended amount of calcium is 1,200 mg every day. Consuming 3 Meals per day provides 1,050 mg of calcium. Low fat dairy products (such as milk and yogurt) are good choices to make up the difference.

Iron

During adolescence, both boys and girls need adequate amounts of iron to support their rapid growth. During growth spurts, iron helps new muscle cells obtain oxygen for energy. The recommended amount of iron for girls is 15 mg per day and for boys is 12 mg per day (girls need a little more iron to account for menstrual losses). Iron deficiency causes anemia – leading to fatigue, weakness and decreased learning ability. Consuming 3 Meals daily provides you with 13.5 mg of iron. Other good sources of iron include lean meats, fortified whole grain cereals, spinach, fish and shellfish.

Protein

Getting enough protein is important for growth, energy and the repair of body tissues (like muscles). Our meals are an excellent source of protein, providing a significant portion of the 45-60 grams that an adolescent needs daily. Protein is the most satisfying (or "filling") macronutrient, so it helps to curb your hunger.

Source: Medifast for Teens Guide